Written by: Ehsan Siddiqui
8 October 2025
We've all heard 'you are, what you eat', but when you eat is no less important. Eating your dinner early is beneficial for your health, and it can help prevent these diseases.
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Studies show that eating early reduces 24-hour insulin exposure and fasting by concentrating calories into times when insulin sensitivity is higher. Improved insulin sensitivity means a lower risk of type 2 diabetes.
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Eating late disturbs sleep onset, lowering your sleep quality. Early dinners and avoiding heavy late meals promote healthy melatonin rhythms and improved sleep architecture, which protect metabolic health.
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Eating dinner and other meals earlier in the day allows your body more time to metabolize the calories before you go to bed, which can help you manage your weight.
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Studies have linked later meal timing to an increased risk of cardiovascular disease, implying that earlier dinners, when combined with heart-healthy food choices, may help to reduce long-term CVD risk.
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A short period between dinner and bedtime is a major cause of acid reflux and GERD. Moving your last meal earlier allows your body to digest before lying down, drastically minimizing nocturnal reflux problems.
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